Friday
CrossFit GonzStrong – CrossFit
Warm-up
Weightlifting
Power Snatch (****See Comments below for rep scheme)
On the Minute x 3:
5 Touch and Go Power Snatches
Rest 1 Minute
On the Minute x 3:
3 Touch and Go Power Snatches
Rest 1 Minute
On the Minute x 3:
1 Power Snatch
STIMULUS DESCRIPTION:
The sets of 5 and 3 are designed to be complete unbroken as “”touch-and-go”” reps
Look to build in weight over each of the 9 sets
The piece flows like this
(On the 1:00): 5 Touch and Go Power Snatches
(On the 2:00): 5 Touch and Go Power Snatches
(On the 3:00): 5 Touch and Go Power Snatches
(On the 4:00): Rest
(On the 5:00): 3 Touch and Go Power Snatches
(On the 6:00): 3 Touch and Go Power Snatches
(On the 7:00): 3 Touch and Go Power Snatches
(On the 8:00): Rest
(On the 9:00): 1 Power Snatch
(On the 10:00): 1 Power Snatch
(On the 11:00): 1 Power Snatch
Record your heaviest single rep as your final score for the day
You can record the weight for your other 8 sets in the notes section
Metcon
Hot Flash (Time)
30-20-10:
Power Snatches (95/65)
Kipping Handstand Push-ups
12 Minute Time Cap
STIMULUS DESCRIPTION:
We’ll work through large ranges of motion in this simple couplet of weightlifting and gymnastics
This 3 rounder will primarily test conditioning, upper body stamina, and your ability to use your hips effectively
Choose weights and variations that ideally allow you to complete this under the 12 minute time cap
POWER SNATCHES:
Choose a light weight today that you are able to cycle for 21+ reps unbroken when fresh
Within the workout, smaller sets are preferred over quick singles
KIPPING HANDSTAND PUSH-UPS:
If you have 21+ kipping handstand push-ups unbroken when fresh, let’s complete this station as written
If you’re not there yet, we can reduce the reps or choose a variation listed in “subs”
Common volume modifications from the prescribed 60 reps will be:
21-15-9 (45 Total Reps)
15-10-5 (30 Total Reps)
SUBS:
KIPPING HANDSTAND PUSH-UPS
Reduce Reps
Time Caps:
30 Reps: 3 Minutes
20 Reps: 2 Minutes
10 Reps: 1 Minute
Box Handstand Push-ups
Barbell Push Press